Cooking with Kale: Kale Chips, Orange and Green Salad, Green Juice

Lacinato Kale (Black Kale)

Growing up I only remember seeing Kales as a decoration beside my hamburger and coleslaw at whitespot. But lately I have been hearing lots of chatter about the leafy green vegetable. Kale has numerous health benefits including high levels of iron, vitamin C, vitamin K, antioxidants and more. (Read more about the top 10 health benefits of eating kale here and here for even more benefits with 3 recipes) So I have been trying to incorporate it into more meals. Here are two simple ways to get some kale in your diet.

Kale Massage

Massaged kale (right) vs. Un-massaged kale (left)

In its natural, raw state kale can be thick, rubbery, and hard to chew. Giving it a massage will help soften it up and make it easier to palette. First wash and dry the kale leaves, removing the thick stems. Use your fingers to massage the leaves. Some people recommend using oil and lemon juice; avocado; or dressing. I found that just using your bare hands works fine too. You will know when it’s done because the leaves change colour from silvery green, to a deep dark green (this may vary as kale comes in different colours) and the leaves will feel softer.

Kale Chips

Kale chips

Kale Chips are one of the easiest, tastiest ways to snack on this healthy vegetable.

Orange and Green Salad

Salad Ingredients

Dressing Ingredients

1/2 Cup Olive Oil

1 Garlic Clove

Fresh Basil (3-4 big leaves)

1 Tbsp honey, brown sugar, or jam

1 Tbsp mustard

2 Tbsp fresh lime juice

Salt and Pepper

Instructions

Massage the washed and dried kale and break into bite size pieces. Chop the lettuce and peppers. Place greens and peppers in a salad bowl. When getting close to serve, add chopped nuts, avocado and orange segments cut in half. Blend all the dressing ingredients and serve dressing on the side, or mix dressing into salad.

Green Juice

Kale, apple, parsley, carrot, mint, lime juice

If you own a juicer, this is a great way to incorporate kale into your diet. Blend the following: